Exercise 1
Repetitions
Description
15 repetitions with breaks, 2 times daily
Stand hip-width apart with your lower legs parallel to one another. Steady yourself by holding onto a sturdy object. Shift your weight onto your healthy foot. Bend your knees slightly without getting into a knock-kneed position. Hold this position for about 3 seconds before straightening up again.
Exercise 2
Repetitions
Description
15 repetitions with breaks, 2 times daily
Stair step training: Upwards: Place the injured foot on the step above and slowly bring your entire body weight forward. Downwards: Place the injured foot on the step below and slowly bring your entire body weight forward and onto the foot, bending your knee as you are doing so. Always hold on tight when you stand on your injured foot!
Exercise 3
Repetitions
Description
2 times daily 10 repetitions per side
Sit on the floor and extend your injured leg. Bend your healthy leg toward your torso. With your toes stretched, statically press the outside of your foot against a sturdy object (e.g. against a wall or a door frame). Then do the same with the inside of the foot. Hold each position for 3 seconds at a time.
Exercise 1
Repetitions
Description
10 repetitions with breaks, 2 times daily
Hold on to a sturdy object and take a sidestep on a folded towel, so that the affected leg is on slightly unstable ground. Shift your body weight onto the injured leg and squat. Be careful to prevent evasive movements and move slowly. To increase the degree of difficulty, you can turn your head to the side, increase the distance between your legs, close your eyes, choose different surfaces or do the exercise while standing on the tips of your toes.
Exercise 2
Repetitions
Description
10 times daily
Place an object that you can grasp with your feet (e.g. a towel) on the floor in front of you. Put your weight on your healthy foot and stand on your leg. Try to grab the object with the toes of the injured foot, then bend the leg. Now move your leg up and down. You can then change your standing leg and grab the object with your healthy foot.
Exercise 3
Repetitions
Description
10 repetitions, 2 times daily
Lie with your back on a mat and bend your feet up with the load on your heel. Push your bottom up, keeping your feet straight.
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